Ankle sprains are common injuries, especially among athletes. A mild, or grade 1, sprain is defined by the American Academy of Orthopaedic Surgeons as a stretched or strained ligament that support the ankle joint. More severe sprains include a tearing of the ligaments, and are classified as grade 2 or 3 sprains. Ankle exercises strengthen the muscles and ligaments surrounding your ankle, and may help prevent injuries.
Isometric Exercise
Isometric exercise are those in which you push against a static object while keeping your muscles and joints in one position. Isometric exercises for your ankles can strengthen the joints and surrounding tissues, and can be used as either a preventative tool or a treatment for a sprained ankle. Find a large, heavy object like a couch or recliner chair. Stand up or sit in a chair, and place your foot next to the object so that the length of your foot -- either the outside of your foot or the inside arch -- touches the support. Tilt your foot upwards slightly so your toes are facing the ceiling, and press your foot against the couch or chair. Hold the stretch for a count of 10 and repeat the exercise with your toes facing downward. After 10 repetition in each position, turn around so the other side of your foot -- the inside arch, for example, if you started with the outside of your foot -- can be stretched.
Isotonic Exercise
Isotonic exercises are those in which you move your muscles during the stretch. Preventive isotonic exercise for ankle sprains include working with resistance bands. You can also perform band exercises as rehabilitation for a sprain, but do not start this type of work until your pain has receded. Loop a resistance band around the bottom of your foot, just underneath where your toes connect to your foot. Sit in a chair with your leg straight out in front of you and grasp on end of the band with each hand. Push against the band with your foot to make your toes point downward. After 10 repetitions, get another chair and tie the band to it. Sit across from the band and slip your foot into the loop. Begin with your toes pointing toward the floor and push against the band so that your toes point to the sky.
Range of Motion Exercises
Range of motion exercises keep your joints moving fluidly and prevent stiffness from lack of use. Range of motion exercise for your ankle can keep your joint healthy and strong, as well as exercise the muscles and ligaments that can become injured easily when you are inactive. Ankle rotations are easy and can be done virtually anywhere at any time by making small circles with your foot. Ankle bends are another form of range of motion exercise. Sit on a chair with your foot flat on the floor. Lift your heel as much as you can while keeping your toes in contact with the floor.
Considerations
Exercises can prevent ankle sprains in many cases, but your footwear and the surfaces on which you work out also play a role. You are much more likely to turn your ankle too far inward or outward when you run or play sports on uneven pavement or playing fields. Wear athletic footwear that provides good arch and ankle support, and avoid wearing high-heeled shoes that can also increase your chance of spraining an ankle.
